Sweet Potato Vegetable Frittata


I think I am in love…with a frittata.  Not just any frittata, a Sweet Potato, Vegetable Frittata seasoned with sage and thyme. Heaven on a breakfast plate.  Full confession, I had never had a frittata before, and now I am wondering where it has been all my life?   The first time I had ever even heard of one was while watching Brunch with Bobby on the Food Network, and I was amazed by how easy it looked to make, yet after that episode I never thought about it again.  Until now, and now it’s all I can think about. 

During my usual weekly food blog browsing, I was looking for breakfast ideas.  As much as I love my Breakfast Casserole, I wanted a change, but I wasn’t feeling anything oatmeal based.  I was/am still on an egg kick.  That’s when I saw a recipe on one of my favorite healthy food blogs, Emily Bites, and saw her recipe for Butternut Squash Autumn Frittata.  I didn’t have any of the main ingredients in her dish, but knew I could change it up with items I had to make it my own, and the end result was AMAZING!  I had to put that in all caps, it’s that good, and deserves it.  The sage and thyme makes this taste like Thanksgiving stuffing.


As I was making the dish, I made a few mistakes, but they were easily fixed.  First, I was so excited to use a purple sweet potato that I picked up from that produce stand I spoke about recently, because I thought it would add such a cool color to the dish.  Sadly, it turned out my purple sweet potato was not purple at all, in fact the flesh was white.  What a bummer!  Fortunately, it still had a nice sweet flavor, and was perfect in the dish, but my dreams of pretty purple throughout my breakfast were gone.  Next, I figured if I cut the sweet potato up into pretty small cubes (about a 1/4-1/2″ dice) that I could just cook it up in the saute pan without needing to boil it…wrong!  I sauteed them for a few minutes and realized they were still hard as a rock, so I took my golden brown potato bricks and dumped them into a pot with cold water and let that baby boil for about 5-7 minutes until the potatoes softened up, but weren’t mushy. Easy peasy, problem solved!


While the potatoes were boiling I sauteed 1/2 a yellow onion, one yellow zucchini (these are now my favorite zucchini to cook with, they are much sweeter than the green ones), and 5 links (they are mini links) of Amylu Organic Sugarhouse Farms Chicken Breakfast Sausage.  I found the sausage at Costco and wanted to give them a try because the nutritional info was good.  They are OK, not bad by any means, but I think I prefer Al Fresco Chicken Apple Sausage better.  Anyway, once all the meat and veggies were cooked, I added about a cup (or as I call it, 1 1/2 handfuls) of spinach and let that wilt down for a minute.  By this time the potatoes were done, so I drained them and added them back to the skillet to get a little color.

Edges setting before going into the oven
Edges setting before going into the oven

While I was letting the onion and zucchini saute for a minute, I made my egg mixture.  I whisked up 4 whole eggs with 3/4 cup of liquid egg whites, which would be the equivalent of 4 eggs.  If you wanted to skip the egg white and just use eggs that would be a total of 8 whole eggs.  To that I added 1/3 cup Dannon Light & Fit non-fat plain Greek Yogurt, 1/2 tsp dried rubbed sage, 1/2 tsp dried thyme, 2 oz freshly grated Parmesan cheese, and salt and pepper to taste.  I am not a fan of pepper so I barely do one crank of the pepper mill, but most people will probably want to use more. Once that was all whisked up I set that aside to finish the veggies.


After the meat/veggies/potatoes were ready I added them to the whisked up egg mixture and stirred to combine.  Then I sprayed the crap out of the skilled I was using with some cooking spray, and placed everything back in there.  I let that cook on the stove top for just a few minutes until I could see the edges were starting to set, and then placed the entire thing in the oven to bake.  Here is where my final mistake happened.  I had the rack too low in the oven, and I knew it when I put it in there, but was too lazy to move it, so the bottom cooked fast and the top hadn’t set yet.  Due to this, I had to remove the rack and move it up, and then I had to put the pan back in the oven to finish cooking another 5 minutes until the entire dish was set.  The moral of this story is don’t be lazy like me, and make sure your rack is in the middle of the oven or even one above that, since the bottom has already started to set while on the stove top and you really need the center to cook.   This was just one more minor issue in my first frittata making journey, but another easy fix that had no negative outcome on the final result.


The smells wafting out of the oven when I opened it to remove the pan were overwhelming intoxicating, and I knew it if tasted even half as good as it smelled that this was going to be a massive success.  After my first bite, I knew this was a keeper.  Slice this bad boy up into 6 servings, and do your best not to east it all in one sitting.  It took all my will power to stop at just one slice.

Have you ever had a frittata before, if so what’s your favorite kind?  I need more of this in my life!

Sweet Potato Vegetable Frittata
Yields 6
This frittata tastes just like Thanksgiving stuffing. Use whatever vegetables or meat you have, and try to use as much will power as possible to not eat the entire thing in one sitting. It's THAT good!
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
  1. 1 ½ tsp olive oil (or fat of choice)
  2. 2 cups cubed sweet potato (cut into small bite-sized cubes)
  3. 1 yellow zucchini (or vegetable of choice)
  4. 1/2 yellow onion
  5. 5 links chicken breakfast sausage, diced (I used Amylu Organic Sugarhouse farms chicken sausage)
  6. 1 cup fresh spinach leaves (for me that was about 1 1/2 handfuls)
  7. 4 large eggs
  8. 3/4 cup liquid egg whites
  9. 1/3 cup non-fat plain Greek yogurt (I used Dannon Light & Fit)
  10. Salt & Pepper to taste
  11. ½ tsp dried rubbed sage
  12. ½ tsp dried thyme
  13. 2 oz Parmesan cheese, finely shredded (I used a real block and grated it)
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  1. Pre-heat your oven to 350. Place your oven rack in the middle, or just 1 above the middle rack.
  2. In a medium sized sauce pan, place the cubed sweet potatoes into enough water to just cover the potatoes. Add a good bit of salt, cover and bring to a boil. Continue to boil about 5 minutes, or until the potatoes are soft but not mushy.
  3. While the potatoes are cooking, bring the oil to medium heat in a 10” oven-safe nonstick skillet over medium heat. Add the onion and zucchini and a pinch of salt. Cook, stirring regularly, for 2 minutes until the onion starts to become fragrant and a little soft, and the zucchini is still firm. Add the diced sausage, stir together, and continue to cook for an additional 2-3 minutes until the onions are totally soft, the zucchini has softened a bit, but is not mushy, and the sausage has a little brown to it.
  4. While the onion and zucchini are cooking, break the eggs into a large mixing bowl and whisk together until just combined. Add egg white, yogurt, salt, black pepper, sage, thyme and shredded Parmesan and whisk together until mixed.
  5. By this time the potatoes should be done. Drain the water and add them to the skillet along with the spinach. Cook for 1- 2 more minutes, stirring a few times, until the spinach is wilted.
  6. When the potato, zucchini, onion, sausage and spinach mixture is cooked, transfer them into the bowl that has the egg mixture and stir together. Liberally spray the skillet you used with cooking spray and then pour the egg mixture into the skillet. Cook on medium heat for 3-5 minutes, or until the very outside edge of the frittata starts to set (looks cooked).
  7. Transfer the skillet into the oven and cook for 15-17 minutes, or until the center is set. Let cool for 5 minutes, then slice into 6 slices.
  8. Enjoy!
  1. You can use any vegetables you would like here, and you can swap out the sweet potato for regular potatoes or omit them all together.
  2. The original recipe called for chopped spinach, but I left the leaves whole and they were perfectly fine like that, so do whatever you would like for this part.
  3. I mentioned setting the oven rack to the center, or 1 spot above center, this is because you don't want the bottom of the frittata to overcook while the center is under cooked.
  4. Nutritional information below is for 1 serving. Total servings in this recipe is 6.
158 cal
7 g
14 g
10 g
New Way Health and Fitness http://newwayhealthandfitness.com/

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